New year. Same you.
We're only in week two of January and clients are reporting "jumpstarting" the new year with liquid diets, fasting, going keto, and many other things. Can we all take a breath and agree there's no need to rush when you're trying to make big changes?
Choosing something like a temporary liquid diet or joining your church's Daniel Fast may provide you with a mindset shift and a mental reset, but typically won't lead to lasting change.
No matter what goals you’re working on this January, my best tip is to pace yourself. If you have a laundry list of health goals this year, start with one thing - one change.
For brand new habits and behaviors you will need to learn what will work best for you. Approach the first couple of weeks with curiosity; think of it as a trial period. And don't miss the critical step of reflecting on how things are going after a little while!
Here are a few examples to help you get started with brand new healthy behaviors. Starting off with a flexible plan turns down the pressure and allows you to learn what works well for you.
Sample exercise goal
Rigid plan: I will walk a mile every day after work.
Flexible plan: I will be active for 20 minutes 3 times this week, choosing between outdoor walking, hand weights, and beginner yoga on YouTube. I will try some sessions on my lunch break and try some after work.
The flexible plan allows for rainy days, rest days, and alternative exercises like yoga which can keep you active without tiring you out. After a couple of weeks you'll have more data about what time of day is best for you to exercise and you'll know which activities you like best. At that point you’re ready to set up a solid, structured plan.
Sample food goal
Rigid plan: I will meal prep high protein lunches to pack for lunch every day.
Flexible plan: I will pack my lunch at least three times this week, using simple options like chicken salad and easy soups.
Instead of jumping right into elaborate meal planning and a new diet, shift from eating out for lunch every day to eating out on just some days. Eat familiar foods or foods that are easy for you to prepare to get started. Over time, begin packing lunch more often and trying new recipes that fit your health goals.
If you need help with goal setting, behavior change, and forming healthy habits please let us know! Many people start the new year with good, genuine intentions. Getting expert help in setting appropriate goals and then rolling them out with support makes it more likely you’ll succeed.